Swordfish with fresh green beans salad

image

image

In hot days I like to prepare something fresh for lunch with my family. Today I’m going to prepare grille swordfish accompanied with some green beans and cherry tomatoes salad. It’s simple, fresh and quickly to do.

Servings x 4:

  • 500 gr Swordfish
  • 500 gr Green beans
  • 250 gr Cherry tomatoes
  • Extra virgin olive oil (for dressing)
  • Himalayan salt
  • Apple cider vinegar (for dressing)
  • Some greens for beginning (in this case I used cucumber and yellow pepper)

Eat Fruit On An Empty Stomach

image

Fruit has the highest water content of any of the food groups, and supplies you with vital vitamins, minerals, amino acids and fatty acids. Because fruit breaks down the fastest in your system it supplies you with energy that can be used for immediate fuel. Fruit increases your vitality. When you eat fruit follow this very simple rule: eat fruit on an empty stomach.

If you think you’re doing the heathy choice when you go for the fruit salad for dessert, you’re just going to make digestive trouble for yourself. Fruit breaks down the quickest of all foods. If it has to sit on top of foods that take longer to digest it will ferment and acidify the whole meal.

Morning Treat

image

image

There are some days that you need some extra energy. I love to combine raw oats, almond milk, poppy seeds, strawberries  and maple syrup for some sweet.

 

Matcha Tea Asparagus Quinoa

image

This is the way I cook risotto. I love this recipe for risotto because matcha tea gives a beautiful green color and make a good couple with asparagus . It’s great to accompanied with a glass of white wine. Today I wanted to try it with quinoa! And yes, I love this way too!

Ingredients x 4:

  • 250 gr Quinoa
  • 1 sweet onion
  • 1 garlic
  • olive oil
  • Himalayan salt
  • 250 gr asparagus
  • 1 Tbs matcha tea

Clean Green Juice

image

I usually start every meal with some raw veggies (green salad, raw carrots, cucumbers or peppers), but actually there are some times that is not possible to do this, for a simple reason that you have to go out for dinner. Also if you are in company (the good one) there is that moment when you think “and now? What the hell I have to do? Should I order my raw greens at first like I do at home? Or just do like others do?” Ok , I live in Italy and when you are in restaurant and order some salad at first you can feel the eyes on you… And this is what makes my feel uncomfortable. I decided to do some think to brake this feeling! Before I go out for dinner I like to take my greens at home, like clean green juice or green smoothie! this decision make me feel good when I’m out and I can enjoy the company!

  • 2 cucumbers
  • 3 celery stalks
  • 3 carrots
  • 1 apple (for some sweet 😉 )

 

Start Your Day With Green Smoothie!

image

Coconut water~Romain Lettuce~Spinach~

Apple~Pear~Banana~Lemon Juice

Blend and enjoy your day!

Zucchini Carbonara

image

This is my version of “Pasta alla Carbonara”.

All you need for 4 servings is:

  • 500 gr Linguine Pasta
  • 4 zucchini
  • 1 onion
  • 2 slices of bacon
  • 4 egg yolks

Extra virgin olive oil, black pepper, salt

For a sauce: cook 2 zucchini in a part and blend it.  Fry onion with bacon  and when it’s ready add blended zucchini. Your sauce is ready!

Cut the rest of zucchini into very thin strips. Boil water and cook Linguine. When it’s ready mix Linguine with sauce you prepared before and add zucchini strips (zucchini strips remain raw but with the hot Linguine will soften). Be sure to leave aside some sauce, you will need it for servings.  I like to lay the Linguine in the pot-shaped nest and bring down the yolk right in the middle.

It’s really simple to do and taste good!

What Is Quinoa?

image

For years, the health-conscious among us have been raving about quinoa — and for good reason. It’s a favorite carb option among gluten-free folks, since it’s packed with protein and fiber . But, what exactly is this so-called “superfood,” and is it as healthy as we think?

Quinoa was first cultivated by farmers in the Andes mountains in Peru and Bolivia between 5,000 and 7,000 years ago. While it’s often referred to as a grain, this is a common misconception — quinoa is a broadleaf plant, which makes it a pseudocereal along with other ancient “grains” like amaranth and buckwheat. (Grains like wheat and barley grow as grasses.) Of course, the seeds of all of these plants are used similarly in food: ground into flour, for example, or boiled, like rice, as quinoa’s commonly prepared. The leaves of the quinoa plant are also edible, though they’re hard to come by except in regions where the crop is grown.

Nutritionally, quinoa is pretty much a no-brainer — it’s relatively rich in protein and fiber (8 grams and 5 grams, respectively, per cup), making it more filling and healthful than other gluten-free carb alternatives, like brown rice or potatoes. It’s also a good source of magnesium and calcium, which means it’s a must for those who don’t eat dairy. It has a low glycemic index, so it won’t cause blood-sugar spikes like other carbohydrates. Some studies even suggest quinoa is a “complete protein” source — meaning it contains enough of each of the nine amino acids we need for proper nutrition. (Sort of takes one-pot meals to an even simpler level, doesn’t it?)

Why Avocado Is Good For You

image

Some people, in their attempts to be health-conscious, avoid avocados due to the relatively high fat and calorie content of these fruits (138 calories and 14.1g fat in half a medium-sized avocado). Yet avocados are one of the best foods you can eat, packed with nutrients and heart-healthy compounds. Here are five great reasons to eat them regularly.

Avocados are packed with carotenoids

Avocados are a great source of lutein, a carotenoid that works as an antioxidant and helps protect against eye disease. They also contain the related carotenoids zeaxanthin, alpha-carotene and beta-carotene, as well as tocopherol (vitamin E).

But avocados aren’t just a rich source of carotenoids by themselves—they also help you get more of these nutrients from other foods. Carotenoids are lipophilic (soluble in fat, not water), so eating carotenoid-packed foods like fruits and vegetables along with monounsaturated-fat-rich avocados helps your body absorb the carotenoids. An easy way to do this is to add sliced avocado to a mixed salad.

Avocados make you feel full

Half an avocado contains 3.4 grams of fibre, including soluble and insoluble, both of which your body needs to keep the digestive system running smoothly. Plus, soluble fibre slows the breakdown of carbohydrates in your body, helping you feel full for longer.

Avocados also contain oleic acid, a fat that activates the part of your brain that makes you feel full. Healthier unsaturated fats containing oleic acid have been shown to produce a greater feeling of satiety than less-healthy saturated fats and trans fats found in processed foods.

Avocados can protect your unborn baby—and your heart

One cup of avocado provides almost a quarter of your recommended daily intake of folate, a vitamin which cuts the risk of birth defects. If you’re pregnant—or planning to be—avocados will help protect your unborn baby.

A high folate intake is also associated with a lower risk of heart attacks and heart disease. Does your family have a history of heart problems, or do you have risk factors (such as being overweight or smoking) for heart disease? Avocados could help keep your heart healthy.

Avocados can help lower your cholesterol

As well as increasing feelings of fullness, the oleic acid in avocados can help reduce cholesterol levels. In one study, individuals eating an avocado-rich diet had a significant decrease in total cholesterol levels, including a decrease in LDL cholesterol. Their levels of HDL cholesterol (the healthy type) increased by 11%.

High cholesterol is one of the main risk factors for heart disease. The cholesterol-lowering properties of avocado, along with its folate content, help keep your heart healthy.

Green Buckwheat Wraps

20140522-120236-43356905.jpg

Good morning, are you ready for lunch?
Today I’m going to prepare some “Green Buckwheat Wraps”.
Ingredients: 6-8 wraps:
2 cups cooked buckwheat
1 avocado
1 fresh lemon juice
1 cup beets
1 cup probiotic & enzyme salad

All my family and I love these creamy and in the same time crunchy wraps. We love to use avocado like a substitute of mayonnaise and lemon juice add some fresh taste too. I love to prepare beets with a little bit of extra virgin olive oil and garlic. We love to mix all these ingredients and wrap it all together.

It’s easy to prepare an you can do it with your family or friends. And it’s gluten free!

Enjoy!